Iron in Winged beans, mature seeds, cooked, boiled, without salt

4.3 mg

54% of the RDA for adult men (8 mg) , 24% of the RDA for adult women (18 mg) · UL: 45 mg

Also high in Copper > 95% Manganese > 91% Calcium > 88% Full food profile

All tracked nutrients in this food

Nutrient Per 100g Percentile
Macronutrients
Protein 10.6 g
> 52%
Fats
Total Fat 5.8 g
> 52%
Vitamins
Thiamine (B1) 0.3 mg
> 81%
Niacin (B3) 4.7 mg
> 52%
Minerals
Copper 0.8 mg
> 95%
Manganese 1.2 mg
> 91%
Calcium 142.0 mg
> 88%
Magnesium 54.0 mg
> 86%
Potassium 280.0 mg
> 59%
Zinc 1.4 mg
> 57%
Amino Acids
Tryptophan 0.2 g
> 69%

Top sources of Iron

Spices, thyme, dried 123.6 mg Spices, basil, dried 89.8 mg Spearmint, dried 87.5 mg Spices, marjoram, dried 82.7 mg Whale, beluga, meat, dried (Alaska Native) 72.3 mg Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes 67.7 mg Babyfood, cereal, oatmeal, with honey, dry 67.2 mg Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry 66.4 mg Spices, cumin seed 66.4 mg Babyfood, cereal, oatmeal, dry fortified 64.1 mg
See full Iron rankings Legumes rankings
Iron in foods Winged beans, mature seeds, cooked, boiled, without salt Per 100g · USDA FoodData Central